Children with flat feet, also called pes planus, have a flattening of the arch during standing and walking.

Flat foot is normal in infants and young children. At this age, in the absence of any associated symptoms, treatment is highly debatable.

Flat foot usually naturally corrects itself as muscles strengthen and soft tissues stiffen. The height of the arch in the foot increases with age until about 9 years. The problem is when flat foot persists, spontaneously occurs in older children or later in life, or is associated with pain and disability.

Flat feet can be flexible or rigid, painful or painless and associated with a tightness of the calf muscles (Achilles tendon). The majority of flat feet are painless, but when pain is present it is usually during weight-bearing activities such as walking and running. The pain can be in the sole of the foot, the ankle, or non-specific pain all around the foot area.

What causes flat feet?

A complex and sophisticated interaction of bones, ligaments, muscles and nerves within and above the foot defines its anatomy and function. Anything that interrupts the integrity of these structures leading to a collapsed arch can cause symptomatic flat feet.

Examination of the foot begins with an examination of the entire child, because the flat foot may have an underlying cause.

Flat foot can also originate from unusual anatomy such as a tarsal coalition (bones joined together), ligament or muscle damage, restricted ankle movement, outward rotated lower legs, and knock knees (where the legs bow inwards at the knee). Obesity can result in collapse of the arches by the increased load on the foot. If knock knees also develop, the middle of the foot will tend to turn out (abduct). The foot will point outwards when walking, instead of straight ahead, which is inefficient and can cause early fatigue.

Footwear in early childhood has been thought to cause flat foot. It is likely that children who wear shoes, are not physically active and have flat feet will have decreased muscle activation in their feet and thus impaired foot function and weakness.

Some older children and adolescents develop flat feet in the absence of any disorder or associated factors.

Does flat foot need to be treated?

Flat feet require treatment only if clearly associated with pain or decreased function. Managing the underlying cause or disease is of highest priority; just treating the symptoms should be secondary.

If flat foot is observed in a child who is overweight and has knock knees, or in a child with excess joint flexibility and poor footwear, each of these factors could be contributing to the symptoms, and each should be addressed.

If a child’s quality of life is affected by how their feet look, feel or function, then the associated issues should be addressed.

There are many causes of leg pain right from muscle cramps and inflammation of tendons to arthritis, varicose veins and nerve damage. Leg pain due to muscle strain following an injury or wearing tight shoes for a long time can be prevented by following few simple tips:

Stretch the leg muscle: One of the most effective ways to prevent leg pain due to a sudden muscle twist or cramp is to stretch the muscle. This not only improves blood flow to the injured muscle but it also helps in reducing muscle tension thereby relieving muscle soreness.

Take a warm shower: If you suffer from leg pain, then take a warm shower to relax the muscles. If taking a bath is not feasible, then placing a heating pad on the affected areas can also help. A heat pack works best if the pain is due to a previous injury as it not only relaxes blood vessels but also improves blood circulation, alleviating leg pain.

Wear a proper fitting athletic shoe: Most people fail to choose the right fitting shoe, which is one of the common causes of leg and heel pain. To get the right fit, determine the shape of your foot using the ‘wet test’. For this, step out of the shower onto a surface that will show your footprint, like a brown paper bag. If you have a flat foot, you will see an impression of your whole foot on the paper. If you have a high arch, you will only see the ball and heel of your foot. When shopping, look for athletic shoes that match your particular foot pattern.

Choose the right sports shoe: Not many people are aware that different types of shoes are specially designed to meet your sports requirement. Did you know running long distances in court-style sneakers can contribute to shin splints? It is important to choose the shoes according to your sport or fitness routine.

Go slow if you are a beginner at the gym: One of the common mistakes that most people commit is to overexert on the first day of the gym, which not only exerts pressure on the knee but also causes muscle soreness and leg pain. The key to preventing leg pain and sticking to your workout routine is to build your fitness level slowly. You can start off with less strenuous workouts and then gradually increase the duration, intensity, and frequency of your exercise regimen.

To avoid in-store arguments, parents and children should discuss in advance the style and brand of shoes they want to look for.

Remember that a good fit is more important than the size of the footwear. A good fit allows for a 1/2” of space between the end of the toes and the end of shoe. Shop at retailers who provide a fit specialist for extra assistance.

Remember that not all shoes of the same size fit alike. While foot measurement is a starting point, how the shoes fit is more important.

Match the shape of the shoe to the shape of the foot.

Remember that while a low arch is normal in young children, in children older than age seven, the lower the arch the more important it is to have shoes with good support. Look for a firm heel counter and stiffness when trying to twist shoes lengthwise.

If a child wears orthotics, select shoes with removable foot beds and try the shoes on with the orthotics in place.

Remember that price is not necessarily commensurate with quality. If price is a consideration, last year’s models can offer all the features needed at a discounted price.

Check the fit on your child’s shoes on a regular basis as children’s feet grow at irregular rates.

For more information, or if you have any questions, contact The Podiatrist

The importance of our feet has been understood for centuries. Even the Greek philosopher Socrates is reputed to have said, “To him whose feet hurt, everything hurts.” So, what comprises foot care that promotes comfort at any age?

Wear shoes and socks that fit and are comfortable.

Be sure your toes are not cramped.

Change socks daily and if possible have two pairs of shoes in everyday use so that you can alternate the pairs daily.

Elastic laces are handy if your feet swell.

Shoes should be worn that cover, protect, provide stability for the foot and minimize the chance of falls.

Whatever your age – student or grandparent – foot care is important.

Remember to cut or file your nails straight across and never shorter than the end of your toe.

If you are older, and particularly if you are diabetic, it is helpful to get The Podiatrist to do your foot care.

It is best to wash feet daily and always test the water’s temperature beforehand. Pat, do not rub, your feet dry and remember to dry between and under the toes. If your feet are bothering you you’ll find that short soaks of even ten minutes are soothing.

Use a lanolin (ointment base) moisturizing cream for dry and cracked skin. If your feet perspire, dust lightly with talcum powder. Remember to remove excess cream of powder from between your toes to avoid skin problems. If you are diabetic it is wise to examine your feet daily.

Exercise each day if possible. Walking is always good but there are also special foot exercises that can be done like rolling your feet over a rolling pin several times daily or picking up a crumpled towel with your toes.

Despite reasonable care throughout life, however, the older foot is subject to problems. Heredity is a factor as are the stresses over the years and complications from systemic diseases. It has been estimated that at least 80 percent of people over 50 have at least one foot problem.

The most common are corns and calluses, ingrown toenails, bunions, hammertoes, strained arches, heel pain and arthritis including gout.

In many cases there can be improvements jus by switching shoes to the type with wider, box-type toes. Also. shoe size can actually change with added years.

Feet carry our body’s weight, help hold us erect, co-ordinate and maintain balance in walking. We need to give them tender, loving and skilled care.

With Spring upon us, and the weather becoming ideal for outdoor activities, many people are able to get outside and enjoy more of their activities such as walking or running.

People enjoy walking or running for a number of reasons. For many, it’s a simple form of exercise. For some, it’s about ‘the freedom of the road’ and ‘being one with nature’, while others find it an effective way to decrease stress.

Walking or running helps condition the body and improve blood circulation. Regular walking is associated with a healthier heart and a greater sense of well-being. For those who like to run, the right running technique combined with appropriate footwear helps minimize injuries.

If you plan on stepping outside to walk or run, here are a few things to consider:

The right degree of flexion in your knees and elbows is important to reduce strain on your joints.

Posture is important. In fact, your entire technique is dependent upon your posture for efficiency and safety.

Having the appropriate range of motion helps minimize injuries and improve running technique.

Maintaining symmetrical stride length is an important aspect of efficiency and injury prevention.

Proper rhythm, or cadence, will help you to minimize injury by eliminating unnecessary overuse of your muscles.

Coordination between your upper and lower body is an important aspect of running technique.

Each of these components plays a vital role in running technique. As you progress with each component, expect an improvement in your strength, efficiency, distance and possibly speed.

The best thing for you to do right now is to contact The Podiatrist and ask for an evaluation of your movement patterns before you start a walking or running program.

We can help you plan ahead. We can also create a rehabilitation program if you are currently experiencing any discomfort while walking or running. Your body deserves the right kind of care, and we can help you.

One of the few things that does not shrink when people get older is their foot. The tendons and ligaments lose their elasticity and they no longer hold the bones and joints together as they used to, which leads to fallen arches and a wider forefoot. It has been estimated that some people over the age of 40 can gain up to half a shoe size every 10 years.

The fact that all our weight is placed on our feet exacerbates the problems associated with them.

As feet age, the fatty pad underneath the ball of the foot can wear thin so that there is no longer a cushion, and it feels a lot like you are walking on the bones. This can lead to great discomfort, corns and calluses.

Gravity can overwhelm the older body. When standing, the circulation is less efficient, so fluid is squeezed from leaky veins into the lower legs, causing them to swell and effectively making them bigger. The skin loses its elasticity, becoming dry and thin, so it can easily be damaged and takes a longer time to heal.

Conditions such as diabetes, osteoarthritis and peripheral arterial disease aren’t strictly age-related, but the risk of having these conditions increases with age. Certain surgeries like hip and knee operations also become more prevalent.

However, painful, sore feet are not a natural part of the ageing process. A lot can be done to prevent problems, relieve pain and improve mobility.

Check your feet for changes. Get into a routine of inspecting your feet daily; using a mirror might help. If you experience sudden pain, changes in colour, swelling, or infection, see The Podiatrist.

It is very important to nourish your skin on a daily basis. Use a thick lotion or cream on your legs and feet, taking care that you don’t slip when it is applied to the soles of your feet. Nails become thicker and more brittle as we get older. This combined with a less efficient blood supply can make toenail cutting more difficult and less safe. Have The Podiatrist cut them correctly for you.

Ensure you are wearing the correct style of footwear. Purchase shoes in the afternoon or evening. This is when your feet tend to be most swollen. Purchase shoes with a lace or velcro strap so they are held securely to your feet. Leather is the best material for the upper of your shoes. Avoid plastic shoes as they won’t stretch to accommodate your feet. A cushioning insole can be an added comfort, but be sure that there is enough space in the shoe to accommodate it. Remember, when you buy a pair of shoes, you should not have to “break them in”. They need to be comfortable at the point of purchase or you may end up with blisters and sores.

Ageing feet need regular exercise to tone muscles, strengthen the arches and stimulate the circulation. Try to exercise every day.

If you are young or able and have an elderly relative or friend who is infirm, check their feet and assist them where possible, as many a neglected foot is hidden within shoes.

On New Year’s Eve, we all start out with a clean slate. It’s a time when most of us make a resolution to either stop doing something, or to start something new. The most common resolutions (like getting more exercise and losing weight, dropping bad habits and saving cash) are super, but I would like to add a new one to the mix and encourage everyone to get healthier feet in 2015 — especially women! On a whole, women are more susceptible to foot problems than men. This is due to improper footwear and physical differences such as the structure of the foot, strength and laxity of the muscles and ligaments, shape and length of the arch, width of the forefoot, size of toes and hormones that allow muscles in the feet to relax and expand. Pregnancy is also not kind to a woman’s feet. Consequently, women are far more susceptible to ankle sprains, bunions, hammertoes, neuromas, plantar fasciitis and Achilles tendon pain. Unfortunately, if problems are not addressed appropriately, conservative treatments become less effective, quality of life declines and surgery becomes the only option. Here are some simple resolutions to help women achieve healthier feet and a better quality of life.

Resolution 1: Start moving, but start smart!

Physical activity contributes to your health and can provide benefits to your feet. Select activities that you enjoy and get your feet moving. Don’t rush into fitness. Start smart to avoid injuries like shin splints and plantar fasciitis (heel pain). A steady, gradual program is more beneficial in the long run than an intense program that puts undue stress on your feet. Avoid running on uneven surfaces and terrain, and incorporate cross training into your fitness program to reduce stress on your feet.

Resolution 2: Wear the proper footwear!

Choose the right footwear for all occasions this year. Pitch the old sneakers or athletic shoes that have been lying around in your closet or gym locker. Ask your podiatrist for some tips to select a shoe that is designed for your fitness activity and foot type. Whenever possible, leave the stilettos in the closet. At least try to wear them less or scale down the heel height. There is nothing beautiful about painful feet and shoe wear that leads to ankle sprains, bunions, hammertoes, plantar fasciitis, ingrown toenails, or neuromas that may lead to surgery. Make a healthier choice of shoes this year.

Resolution 3: Say goodbye to ugly toenails!

If you are tired of having to deal with the embarrassment of toenail fungus now is the time to have these treated.

Resolution 4: Support your feet with custom orthotics!

Custom orthotics are made from cast impressions of your feet and fabricated into inserts for your shoes. Orthotics provides support for your arches and distributes weight bearing loads more uniformly. They are especially helpful for people with foot deformities, athletes, pregnant moms and seniors who are experiencing greater changes in their feet.

Resolution 5: Get rid of all those ugly cracks around your heel.

Have you developed large cracks in your heels from wearing jandals or summer sandals? Are they starting to cause pain, or are they bleeding? Come in and The Podiatrist will get those heels looking and feel smooth once again.

Resolution 6: Healthy feet in 2015!

Your feet deserve the very best in 2015! If you are interested in seeking advice, contact The Podiatrist for all your foot care needs.

For parents faced with kids’ changing tastes and opinions, navigating shoe shopping can be a harrowing process. Buy him the wrong backpack and he’ll be the uncool kid at school. Pick out the wrong jeans for her and she’ll be shamed by society. While neither scenario will cause kids any real harm, there is one area of shopping where a wrong move could have health ramifications for kids – shoe shopping.

Foot health is directly related to overall health, no matter your age. Proper footwear is essential to foot health, so it’s important for parents to ensure kids are provided with a good foundation on their feet. Shoes are one of the most important purchases parents will make.

Children’s feet change and grow with them, and parents may find they need to update their kids’ shoes and socks every few months to accommodate this growth. Shoes that don’t fit properly can irritate the feet and affect how well a child walks, runs and plays. The Podiatrist offers parents some advice for finding shoes that are good for kids’ feet and also live up to their exacting tastes:

* Always buy new, never used, and never hand down footwear. Sharing shoes can spread fungi like athlete’s foot. What’s more, children’s feet are as unique as they are. A shoe that fits one child comfortably may not fit another child as well. Plus, shoes that have been worn will tend to conform to the foot of the wearer, and may be uncomfortable for anyone else to put on.

* Test the shoe before allowing a child to try it on. Check for a stiff heel by pressing on both sides of the heel counter; it shouldn’t collapse under the pressure. Bend the shoe with your hands to ensure it will bend with your child’s toes; it shouldn’t be too stiff. Try twisting the shoe; it should be rigid in the middle and never twist in that area.

* Go shopping together. Shopping with your child ensures you can have his foot professionally measured, that he can test the shoe for a proper fit, give you his opinion of it and learn from you the finer points of buying a good shoe. Kids who learn how to select a comfortable, supportive shoe may be less likely to make wrong footwear choices as adults – which could save them a lot of discomfort.

* Remember to shop for shoes later in the day when feet are at their largest, and always buy for the larger foot. Having your child’s feet measured will help identify which foot is larger. Additionally, remember to have the child wear the type of socks or tights he or she will most likely wear with the shoe.

* Avoid buying shoes that need a “break-in” period. Optimal footwear should be comfortable right away. Once the school year is underway, keep an eye on your child’s shoes – active kids may wear out footwear faster than adults. Be vigilant for signs of irritation, such as your child always wanting to remove one or both shoes. The footwear may no longer fit properly, especially if it’s been a few months since you bought the shoes.

Finally, be sure children wear shoes that are appropriate for their activities. If your daughter plays sports, she should wear a good athletic shoe designed for that sport. If your son is a runner, he’ll need a good running shoe. For daily wear when kids do a lot of walking, choose a good, supportive shoe. Keep sandals, flip-flops and heels for occasional wear only.